The full-body ViPR workout

Give your workout some bite

Utilised by everyone from gym novices to hardened cage-fighters the battering-ram-like ViPR ("Vitality, performance and reconditioning") is that rare thing: a seemingly faddy piece of equipment that actually works. "With the ViPR, every exercise can become a core exercise, a balance exercise and an agility exercise," explains personal trainer Sally-Anne Dahl, who runs ViPR classes at The Third Space Gym in London. Go at her full-body routine with some real venom.

Warm up exercise 1

Foot taps

Warm up exercise 2

Squat with ViPR through the legs

Holding the ViPR with a shovel grip vertically in front of you, descend into a squat with the ViPR through your legs. Then, stand and drive the ViPR vertically upward to the start point. Repeat for 30 seconds.

Lateral shuffle with ViPR tilt

Full-body circuit

Perform 12 reps of each of the following six exercises, with 30 seconds rest between each and 90 seconds rest at the end of the circuit. Perform the circuit four times.

Squat into a double-forward drive

Holding the ViPR in a neutral grip, horizontally in front of you, descend into a full squat, lowering the ViPR to the floor. Stand up and step forward into a dynamic lunge, driving the ViPR forward on the same side. Return to standing and repeat the drive on the opposite side.

Integrated deadlift to bent-over row

With a neutral grip, deadlift the ViPR from the floor until you are standing tall and the ViPR is resting on your thighs. Bend forward at the hips; slightly bend your knees while keeping your shoulders back, and your spine neutral. Row the ViPR to your chest before returning to the starting position. Then stand tall and repeat the deadlift.

Front squat to overhead press

With a shoulder-width overhand grip, bring your elbows forward so your palms are facing upward and the ViPR is resting on your front shoulder muscles. With a neutral spine, lower yourself as if sitting in a chair behind you. Keep your elbows high as you lower until your thighs are parallel to the floor. Pause then push back up to a standing position and perform an overhead shoulder press.

Core rolling ViPR plank and press-up

Laying the ViPR on the floor vertically, place one hand on the end of the cylinder and one on the floor while in the plank position. Make sure to place the hands under the shoulders. Roll the ViPR underneath the opposite hand, hold again in the plank position for 10 seconds and then do one (super slow) press-up.

Sally-Anne Dahl is a personal trainer at The Third Space Gym in London. Her ViPR squad class runs every Monday at 12.30pm

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